Eating Avocado in Pregnancy

Pregnancy is the most important and interesting phase of a woman’s life. This should be nurtured with a healthy diet and a good lifestyle. Avocado is known for its healthy nutritional value and amazing taste. Let’s check if it is suitable to be consumed during the pregnancy phase or not. 

Is eating avocado safe during pregnancy?

Avocado is also known as butter fruit. It is pear-shaped and is green in colour. It is also known as fertility fruit (for both men and women). Avocado contains high amount vitamin C, vitamin B6, folate and potassium. Vitamin B6 helps in the brain development of the baby.

Avocado is not only safe to be consumed during pregnancy but is also one of the most recommended food to be included in a pregnancy diet. It has high-fat content so you should avoid its overdose if you don’t want to increase weight. 

Nutritional Value

The nutrition value per 100g of avocado (167 calories). The value below are based on 2000 calorie diet

Health Benefits of Eating Avocado in Pregnancy

Avocado has a lot of benefits during pregnancy. Avocado can be easily incorporated in any kind of diet plan and it helps to improve the overall health of the baby and the mother.

Some of the major health benefits of avocado during pregnancy are listed below.

• Treats anemia – Avocado is rich in iron which is highly needed at the time of pregnancy. Deficiency of iron may lead to anemia in a pregnant woman. This can lead to a lack of oxygen flow in the newly developing baby. 
• A storehouse of Vitamins – Vitamins are a very essential element of the maternity diet. Avocado solely can provide most of the elements which are required for a healthy mother and child development. 
• A way to get folate – Avocado contains a good amount of folate or folic acid. Half cup avocado contains about 5mcg of folate. This is important for development and proper growth of baby’s organs. 
• Helps to maintain cholesterol and blood sugar level – Including avocado in the diet helps to control cholesterol and sugar level during pregnancy.
• Helps in digestion – Avocado is rich in fiber. Fiber content helps in proper digestion and to combat Constipation and stomach issues during pregnancy.
• Deals with sleeping sickness – Sleeping sickness is very common during the first three months of pregnancy. Avocado is rich in vitamin C which helps to fight sleeping sickness.
• Lessens the risk of preeclampsia – This condition can lead to a heart attack in future. Avocado has high potassium content which reduces the risk of preeclampsia. 
• Helps in absorbing nutrients – Despite its own nutritional value, avocado helps in absorbing nutrients from other food items as well. This makes a balanced diet even more healthy.
• Fetal brain development – Avocado contains 22mg choline per cup. This helps in better development of baby’s brain and nervous system.
• Contains Good fat – Body needs extra calories during pregnancy. Avocado contains lots of healthy fat. It contains omega 3 and omega 6 which are essential for both mother and child.
• Provides relief from leg cramps – Leg cramps are actually troublesome during pregnancy. The high amount of potassium along with calcium present in avocado helps in providing relief from leg cramps. 
• It is a mineral bomb – Minerals are very important during pregnancy. Avocado is a single-step solution. It contains all the required minerals which are essential in a pregnancy diet plan. It contains calcium, zinc, copper, potassium, niacin, manganese and phosphorus. 
• Reduces the risk of Gestational diabetes – Avocado is rich fiber. This makes it suitable for reducing the risk of gestational diabetes. In the long-term, it also lowers the risk of normal diabetes. This keeps the baby free from the risk of diseases. 
• Good source of calcium – Avocado is a storehouse of calcium. Calcium helps in the development of the baby organs. It is also an essential element for a breastfeeding diet plan for the mother. 

These were the benefits of avocado. Now let’s have a look at some of its side effects as well. As rightly said, “Excess of anything is wrong.” The same applies to avocado as well. 

Side-effects

• It can cause migraine: It is a kind of headache, which has various levels and kinds of intensities. Some common symptoms of migraine include nausea, pain in eyes and neck, sensitivity to sound and light, dizziness, etc. If you notice any of these problems please discontinue eating avocados. Consult a doctor immediately. 
• It can be allergic sometimes. According to researches, avocado has a connection with latex allergies. Make sure you do consult a doctor if you are sensitive to latex or have a medical history related to any kind allergies.  
• Weight Gain: If weight gain is an issue to you, avoid avocado. It is very rich in fat content. Even though the fat is a healthy one but still it will ultimately lead to weight gain.

How Much

One avocado should be consumed on a daily basis to avoid any kind of allergy. It could be boring to eat the same thing every day. So here are some interesting ways to include avocado in your daily diet.

Ways to introduce

1. Eat with veggies: Chop fresh vegetables and roast them with some avocados. Mix some herbs and spices and yes your new variant of avocado is ready to eat. I know its an unusual way but the taste is good.

2. Avocado and eggs can always be a good combination. Make an omelette, half fry or just boiled eggs also work. This will surely be better than regular avocado.

3. Avocado Spread: Mash avocado and mix some herbs in it.  Use this as a spread on breads or chapattis. This is super easy to prepare and tastes delicious.

4. Avocado filling: Have you ever thought about avocado filling in spring rolls? I know it sounds weird but trust me you will love the taste.

Make roasted avocados as told. Prepare some spring roll sheets and start rolling the filling in the sheets. Seal the ends to avoid spillage. You can either deep fry this or bake it. If you want to deep fry the spring rolls, choose olive oil because it has more health benefits than the regular cooking oil. Now you are ready with a homemade healthy snack.

5. Dessert cravings are common during pregnancy. Let’s innovate a nutritious dessert using avocado.

How to Prepare: Take 1 ripe banana, ½ avocado, 2 spoon cocoa powder, 1 spoon honey and 2 cups full-fat milk or almond milk.

Blend all the ingredients together till a smooth milkshake is formed. Serve it in a beautiful glass. Don’t forget to garnish it with some chopped nuts. 

Now you are aware of all the pros and cons of avocado during pregnancy. Make the best use out of it and enjoy your pregnancy. 

References